If an athlete has the pain in the muscles then he can have a bad mood and to lose the motivation. Actually, it is not a sign of weakness. More often, it means that the body did not have time to recover after a workout. In order to not have such problems, it is necessary to have the rest from the loads. Let’s see how to increase the muscle recovery after the workout and to return the strength and desire to train.
Nutrition before and after the workout for fast muscle recoveryIt is important to have a special daily regime and nutrition for the rehabilitation of the body. If your recovery passes good, then your state will be better and the workouts will give you the positive results. Moreover, the recovery rate depends on the nutrition.
In your diet should be proteins, carbs, fats, microelements, vitamins, and of course water. Also, it is necessary to follow the proportion and caloricity.
What to eat before a workout to increase the muscle recovery?Here you can see what can be eaten before a workout. The examples of fast snacks:
- orange juice with a spoon of whey protein
- greek yogurt and berries
- two spoons of dried fruits and nuts
- sandwich with turkey and fruits
- cereals with milk and fruits
What to eat after a workout to increase the muscle recovery?These are the examples of the snacks after a workout:
- cottage cheese with fruits
- skimmed milk
- smoothie from fruits and whey protein
- two eggs with vegetables
- turkey with whole wheat bread
- greek yogurt with fruits and honey
Additional resources for fast muscle recoverySome scientists allocate and others factors which have the influence on fast muscle recovery. These factors are:
- warm-up and cooldown
- contrast shower
- anabolic steroids
SleepIt is very important to have a healthy sleep for fast muscle recovery. During this period of time, the body and muscles recover and relax. You need to sleep for 9 hours. However, the number of sleep depends on the individual features of the human body. If you sleep less than it can lead to the increase in recovery time, bad concentration and state of health.
Warm-up and cooldownYour muscles, nervous and cardiovascular systems prepared for the workout during warm-up. In this case, the concentration of lactic acid decreases in the blood. And the next workouts will be not so difficult.
Cooldown is doing with the goal of reliving the muscles from the accumulated hydrogen ions and the utilization of lactic acid. The athlete will feel good after a workout. The risk of traumas decreases and the energy increases. By the way, you can do stretching exercises during warm up.